Fats consist of a wide group of compounds that are generally soluble in organic solvents and generally insoluble in water. Chemically, fats are triglycerides, triesters of glycerol and several fatty acids. Fats may be either solid or liquid at room temperature depending on their structure and composition.
There are two types of fat:
Saturated Fats
It has no double bonds and is solids at room temperature. Butter, ghee etc are saturated fats. High intake of saturated fats increases blood cholesterol level that can lead to coronary disorders and high blood pressure. Thus people who have a sedentary lifestyle such as old people should reduce the intake of saturated fats. However, people who involved in heavy labour fat intake should be more, as their energy requirement is high.
Unsaturated fats
It has one or more double bonds and is liquid at room temperature. Oils are unsaturated fats. Unsaturated fats may be monounsaturated fats, polyunsaturated fats, trans fats, cis fats, omega fatty acids etc.
Functions of Fats:
a) They are the chief energy stores of the body, which form an important source of energy during starvation or other emergencies.
b) Fats play a role in the absorption of fats soluble vitamins like vitamins A, D, E and K.
c) Regulate cholesterol, so act as important regulating compounds.
d) Help to maintain healthy skin and hair
Heart Healthy (‘GOOD’) Fats
The fats in this category are unsaturated fats (the term unsaturated refers to the chemical structure of these fats). Unsaturated fats are found in plant foods or in fish that eat microscopic plants. Such as:
a) Omega-3 Fatty Acids (a type of Polyunsaturated Fat)
– Fatty fish such as salmon, herring, sardines and trout.
The American Heart Association recommends eating at least two 3 oz. servings of fatty fish per week.
– Flaxseed, walnuts and canola oil (all contain a less active form of omega-3)
b) Other Polyunsaturated Fats (called Omega-6 Fatty Acids)
– Vegetable oils: corn oil, safflower oil, sesame oil, soybean oil, sunflower oil
– Soft (liquid or tub) margarine, ideally one that is trans fat-free
– Walnuts
– Sunflower seeds, pumpkin seeds, sesame seeds
– Soy ‘nuts’ (roasted soy beans), soy nut butter and tofu
Unhealthy (‘BAD’) Fats
The fats in this category are saturated fats and trans fats. Saturated fats are found primarily in high-fat meats and dairy foods. The foods listed below contain these unhealthy fats and should be avoided or eaten sparingly.
a) Saturated Fats
– Fatty cuts of beef, pork and lamb 
– Poultry skin, chicken wings, dark meat chicken
– High fat dairy products: cheese, butter, whole milk, 2% reduced fat milk, cream, cream cheese, sour cream, ice cream
b) Trans fatty acids (or ‘trans fats’)
– Stick margarine and some tub margarines 
– Vegetable shortening (e.g. original Crisco)
– Fried foods: doughnuts, French fries, other deep fried fast food items
– Commercially prepared foods containing partially hydrogenated oils: crackers, cookies, cakes, pastries, microwave popcorn and other snack foods
About the Author
Sujan Banik, B. Pharm & M. Pharm in Clinical Pharmacy & Pharmacology. He is working as Product Development Officer in NIPRO JMI Pharma.
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